Weekend

Satuday, Feb 27th- Advanced KB Class
Warmup:
20kg Swings x 50
20kg Cleans x 50
16kg Snatches x 50

Complex circuit: ladder of 4,5,6,5,4reps in between each set we did 10 straight leg clam shells
Double 20kg used for
Swings
Cleans
Front Squats

Mastering the clean workout by Paul Daniels RKC Team Leader:
Deadlift Hip snaps
Explosive Lunge ups
Low Pulls
Full Tension planks
Cross cleans
Lunging cleans
Bottoms up cleans

Sunday, Feb 28th-BYOB at Greenlake
20kg used
Swings
DL
Rows
Slingshots
Side step swings
Halos
Press ups
Carries, throws